Rhonda, Spain Yoga Flow

This video was shot in the early morning at Rhonda, Spain. The blue sky was spectacular. Even though I am far away in the screen, I hope you will still enjoy the flow that builds strength in the legs, and moves the spine into forward extension, backbends, lateral bends and twists. Take your time with this flow.

Each time you arrive in one posture, expand your awareness and your breath to every part of you. Inquire into what needs to be stable, what needs to be mobile and what needs to be flexible. Be ready and willing to make any micro movements with your body and breath as you navigate through the time of sustaining. Understand and feel how you arrive in one posture and how you initiate movements to the next posture.

Take your time to read the following instruction, visualize in your body as you read it and then practice with the video. Imagine we are practicing together!

Begin with feet hip width apart in Mountain/Tadasana
Inhale arms into steeple position
Exhale extend torso sideway to right into Half Moon/Ardha Chandrasana
Inhale Center
Exhale extend torso sideway to left into Half Moon/Ardha Chandrasana
Inhale Center
Exhale backbend, lifting your heart center
Inhale back to center
Exhale hinge from hips, spine long and swam dive into Forward Fold/Uttanasana (bend knees slightly to release any tension in the attachment of hamstrings or in the lower back)
Inhale bend both knees
Exhale extend right foot all the way back to lunge

Note: Take a moment to establish your stance. Keep feet wide like you were standing in a railroad track for more stability.